The Glycaemic Index / GI Diet :
The GI Diet is very suitable for people who want to lose weight without feeling hungry, deprived and who have constant cravings for sweet foods.
The Glycaemic Index (GI diet) does not fully exclude food groups. It simply selects and combines the best choices of proteins, fats and most importantly, carbohydrates.
Following a low gi diet will help to increase energy levels, banish cravings, speed up weight loss and improve overall health and eating habits.
What is food GI ?
GI stands for the GLYCAEMIC INDEX of food.
It is a method of ranking carbohydrate foods from 0 to 100 in order to tell us if the food will make blood sugar levels rise fast, moderately or slowly.
Low Glycaemic Index Foods
Low Glycaemic foods are broken down and release their sugars more slowly into the blood stream, causing blood glucose levels to rise and then fall more slowly than the foods which have a higher GI value.
Eating Low GI Foods is therefore more favourable as drastic increases in blood glucose levels triggers large amounts of Insulin secretion by the pancreas to reduce blood sugar levels back to normal again.
High Glycaemic Index Foods
Foods with a high GI value are broken down faster and release their sugars more quickly, causing a 'sugar rush' when blood glucose levels increase.
This is known as the sugar high experienced after eating a high sugar snack. This blood glucose / blood sugar rush causes insulin release.
Insulin is very effective in bringing down blood sugar levels quickly but unfortunately the level drops below 'normal' after a sugar rush. This drastic change from high to low blood sugar level causes a drop in energy and initiates cravings.
This is why sugar junkies constantly crave sugary snacks.
Changing eating habits to consuming foods in the Low GI Range will satisfy hunger for a longer period of time and also reduce food cravings. This in turn will curb appetite and make it easy to follow this way of eating.
Benefits of a Low GI Diet
- blood glucose levels rise more slowly and are kep constant throughout the day
- reduces surges of insulin output which in turn reduces storage of bodyfat
- ideal method of eating for diabetics / diabetes
- increased and maintained energy levels
- can help reduce cravings
- helps to regulate appetite
- aids in weight loss without feeling constantly hungry
- can help to lower the risk of diabetes and heart disease
GI levels
Glucose has a maximum Glyceamic Index of 100 and is best avoided. All other foods are then measured against this.
- Low GI has a rating of 55 or less
Example Foods: Apples, oranges, pears, beans, lentils, pasta from durum wheat, sweet potato, porridge, noodles
- Medium GI has a rating of 56-69
Example Foods: Honey, shredded wheat, new potatoes - peeled and boiled, white basmati rice, pitta bread, couscous
- High GI has a rating of 70 or more
Example Foods: white and wholemeal bread, cooked brown rice, cooked white rice, cornflakes, baked and mashed potato
Page information on the glycaemic index of foods and Low GI Diets.
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